0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP: 3 Rounds

10 x Good Mornings

30 seconds x Front Plank

15:00-20:00

Explanation and Set-up for next section

20:00-33:00

3) Lower Body/Core Strength:

Every 3 minutes for 6 minutes (2 sets):

Max Rep Deadlift (see chart for second set and first set for next week)

Option 1: based off of the chart from your second set last week

Option 2: 80-85% of you 1 rep max

Option 3: Put on a weight you think you can get 5-10 reps MAX…no more, no less

Chart:

1-2 reps: decrease 5-10#

3-4 reps: same weight

5-6 reps: increase 5-10#

7+: increase 10-15#

—1 minute rest (until the 7 minute mark)—

Alternating Every Minute on the Minute for 6 minutes:

Weighted Front Planks x 40 seconds

KB Windmills x 2 each side

33:00-38:00

Explanation and set-up for MetCon

38:00-52:00

4) MetCon:

As Many Rounds and Reps as Possible in 4 minutes:

3 x Cleans @Fitness: 115/75, Performance: 135/95, Sport: 155/105 (any style of clean)

6 x Sprawl to MB Slam @Fitness: 25/15, Performance: 35/20, Sport: 50/35

—1 minute rest/change weight—

As Many Rounds and Reps as Possible in 4 minutes:

3 x Cleans @Fitness: 135/95, Performance: 155/105, Sport: 185/125 (any style of clean)

6 x Sprawl to MB Slam @Fitness: 25/15, Performance: 35/20, Sport: 50/35

—1 minute rest/change weight—

As Many Rounds and Reps as Possible in 4 minutes:

3 x Cleans @Fitness: 155/105, Performance: 185/125, Sport: 205/145 (any style of clean)

6 x Sprawl to MB Slam @Fitness: 25/15, Performance: 35/20, Sport: 50/35

*pick up where you left off

52:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Hamstring Stretch x 20 seconds each side

Iron Cross x 5 each way

Scorpions x 5 each way